Week 4 - Workout 3

Skill & Strength:
Side Plank
3 x max time - alternate sides (0:45 rest)
Supermans
3 x 25 (0:45 rest)
Scorpions
3 x 10 each leg


Conditioning:
4 Rounds...
12 Push Press - 10 lbs
21 Squats - no weight
21 Pike Situps
12 Jumping Lunges
Rest 1:00


Endurance:
Track or Road Work
Run
1 min ON, 1:00 OFF
1 min ON, 0:50 OFF
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF
1 min ON, 0:20 OFF
1 min ON, 0:10 OFF
1 min ON.

Week 4 - Workout 2

Skill & Strength:
Shoulder Mobility: lacrosse ball and foam roll lats
Shoulder Stability: 6 Isolaing DB exercises - 2 lbs


Conditioning:
4 Rounds of...
12ea Single Leg Deadlift - 12 lb DBs
20 Stability Ball Passes - lying on your back (abs)
20 MB Russian Twists - 10 lbs
12 Box Jumps


Endurance:
Stairs

Week 4 - Workout 1

Skill & Strength:
Foam Roll IT Band & Hips
Side Step with ankle band
3 x 15 steps each direction


Conditioning:
5 Rounds of...
Row 300 meters
12 Bosu Pushups
20 Steps of Lunges with 10 lb DBs
50 Jump Rope singles


Endurance:
Elliptical Short Inervals